Shoulder Exercises

Ask Glen!




Q. Glen, What is the Ultimate Shoulder Strength Exercise Plan?


A. This Atlas-inspired 4-week plan from Men's Health Magazine will have you lifting planets before you know it!

The Workout

This shoulder exercise routine has four sections. The first, pressing exercises, works two heads of the deltoids simultaneously, as well as the triceps. The remaining three sections hit individual heads--anterior, medial, or posterior--for gains in strength and definition. The classic overhead press can overstress the shoulders when you use heavy weights. This routine incorporates variations of the press to exhaust the shoulder muscles with more intensity and less weight.

It's easy to overwork your shoulders. Use this routine right after training your chest or back, when your shoulders are already partially exhausted. Twice a week is ideal; your shoulders need rest to grow.

Week 1

Create your routine by . . . Picking one move from each section (A,B,C,D)

Sets of each exercise: 3

Your total workout should be: 12 sets

Repetitions per set: 8-12 (except military press)

Speed of each repetition: 2 seconds up, 2 seconds down (except negative presses)

Rest between sets: 30 seconds

Do this workout . . . Twice a week

Week 2

Create your routine by . . . Combining the moves you didn't use in Week 1

Sets of each exercise: 3

Your total workout should be: 12 sets

Repetitions per set: Same as Week 1

Speed of each repetition: Same as Week 1

Rest between sets: 30 seconds

Do this workout . . . Twice a week

Week3

Create your routine by . . . Doing all 8 moves in the order shown

Sets of each exercise: 2

Your total workout should be: 16 sets

Repetitions per set: Same as Week 1

Speed of each repetition: Same as Week 1

Rest between sets: 45 seconds

Do this workout . . . Twice a week

Week 4

Create your routine by . . . . Doing all 8 moves in the order shown

Sets of each exercise: 2

Your total workout should be: 16 sets

Repetitions per set: Same as Week 1

Speed of each repetition: Same as Week 1

Rest between sets: 45 seconds

Do this workout . . . Twice a week

Section A

Standing Military Press

(anterior and medial deltoids, triceps)

Using a squat rack and a weight you can lift for eight repetitions, hold the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your back straight and your face forward, slowly press the weight overhead until your arms are fully extended, elbows unlocked. Pause, lower the bar to your chest, and repeat. After eight reps, remove enough weight to allow you to do six to eight repetitions. After that set, strip enough weight to allow six to eight more reps.

Watch Your Form: Don't rush. Think 2 seconds up, 2 seconds down.

Video Demo

Negative Shoulder Press

(anterior and medial deltoids, triceps, upper trapezius)

Place a bench in front of a squat rack. Use half the weight you can lift eight to 10 times. Grab the bar with your hands slightly wider than shoulder-width apart and sit on the bench, feet flat on the floor. Press the bar overhead for a count of three, then take 6 seconds to lower it to the front of your chest.

Watch Your Form: The slow pace can make you shake and cause the weight to shift forward, which could stress shoulder tendons. Concentrate on lifting and lowering in a straight line.

Video Demo

Section B

Barbell Front Raise

(anterior deltoids)

Stand with your feet hip-width apart and hold a light barbell with your hands shoulder-width apart. Your arms should hang straight down, palms facing the front of your thighs. Keeping your arms straight, slowly lift the bar up and out in front of you until your arms are parallel to the floor. Pause, then slowly lower the bar until your hands barely touch your thighs.

Watch Your Form: Don't let the bar rest on your thighs after each repetition. You want to keep a little tension on your anterior deltoids and ensure that your shoulders are constantly working.

Video Demo

Dumbbell Front Raise

(anterior deltoids)

Stand with your feet about 12 inches apart and hold a light dumbbell in each hand, arms at your sides, palms toward you. Keeping your arms straight, slowly raise the weights out in front of you until your arms are parallel to the floor, simultaneously rotating your wrists until your palms face downward. Pause, then slowly reverse the movement.

Watch Your Form: Keep your feet flat. If your heels or toes come off the floor, you're using momentum to raise the weights.

Section C

Cable Single-Arm Lateral Raise

(medial deltoids)

Stand between the towers of a cable-crossover system with your feet shoulder-width apart. Grab the low-pulley handles (left handle with right hand, right with left) and start with your hands crossed just below your waist. With your elbow slightly bent, slowly raise your left arm out to the side of your body until your arm is parallel to the floor. Pause, slowly reverse the motion, then repeat with your right arm.

Watch Your Form: Keep your back straight and don't lean back. Do the exercise slowly, 2 seconds up and 2 seconds down.

Video Demo

Seated Lateral Raise

(medial deltoids)

Sit on a bench and hold a light dumbbell in each hand, arms at your sides. Keeping your arms straight and elbows unlocked, slowly sweep them out to the sides until they're parallel to the floor and your palms face down. Your upper body should form a T. Pause, then slowly lower your arms to your sides.

Watch Your Form: Stop just short of touching the bench when you lower your arms, to keep your medial deltoids flexed throughout the exercise.

Video Demo

Section D

Bent-Over Cable Raise

(posterior deltoids)

Stand between the stacks of a cable station, cross your hands in front of you, and bend down. Grab the left low-pulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to your sides until they're parallel to the floor. Pause, then slowly lower your arms.

Watch Your Form: Keep your head and neck in line with your torso. Looking up can
work the medial deltoids instead of the posterior deltoids.

Video Demo

Seated Shoulder Tug

(posterior deltoids)

Sit at a rowing station with a straight-bar handle and grab the bar with both hands. Keep your arms straight and lean back until your back is perpendicular to the floor. Without bending your elbows to pull the bar toward you, slowly draw your shoulder blades back as far as possible. Pause, then allow your arms to move forward again.

Watch Your Form: Once you get into position, concentrate on keeping your back perfectly still. Leaning back and forth during the move transfers the stress from your posterior deltoids to your lower-back muscles.

Video Demo

Reference: Men's Health Magazine

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!